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Functional training: Walk on the wild side
Crawling on all fours, swinging from bars, leaping from obstacle to obstacle: there’s a whole new breed of group exercise class that draws inspiration from the animal kingdom, focusing on natural, bodyweight-based movement – rather than the use of equipment – to deliver a full-body functional workout. Crucially the classes are also great fun, helping members rediscover the joy of movement. We take a closer look…
ANIMAL FLOW
Animal Flow combines quadrupedal and ground-based movement with elements from bodyweight-training disciplines to create a fun, challenging workout emphasising multi-planar, fluid movement. Its wide range of exercises and movement combinations are grouped into six components, with a typical class moving through each of the six sections and then putting them together into a fluid ‘flow’ at the end.
THE SIX COMPONENTS ARE:
1. Wrist mobilisations – particularly important as you spend a lot of time in the class on your hands.
2. Activations: Static holds to connect the body, including Static Beast Hold and Static Crab Hold.
3. Form-specific stretches are full body stretches that start in an animal form and then move through a wide range of dynamic motion to increase a person’s mobility and flexibility. Examples of the stretches include the Ape Reach, Beast Reach, Crab Reach and Scorpion Reach.
4. Travelling forms are cardio exercises that mimic animal movements, starting with the ABC: Ape, Beast and Crab.
5. Switches and transitions are dynamic movements performed one after the other, creating the ‘flow’ in Animal Flow. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs and Scorpions.
6. Flow combines the moves, linking them together in a fluid sequence.
Originally launched as a signature class at Equinox, Animal Flow is no longer exclusive to that operator and is now available in a number of gym chains.
MOV’
With the popularity of parkour continuing to grow globally, Parkour Generations has launched MOV’ training – a group fitness programme based on the practice of parkour that’s designed for clubs and leisure venues wanting to offer something functional, effective and different.
The new functional training programme encourages people to step out of their comfort zone using the fundamentals of movement in a fun, accessible environment, offering workouts that are instinctive and draw on a person’s natural physical abilities.
This style of training builds self-efficacy, which helps develop confidence and overcome fears. In addition, the combination of high and low impact movements is said to be great for burning calories and building a strong, lean body. This is achieved through performing key functional movements including jumping, climbing, running, vaulting and balancing.
The new programme can be delivered through five different modules to suit all fitness levels. The introductory modules are: FlowMOV’, which focuses on agility and co-ordination over obstacles; JumpMOV’, which involves jumping and plyometric techniques for individual or sequenced jump sequences; BalanceMOV’, reconnecting body and mind through a holistic workout; and TribalMOV’, a quadrupedal bodyweight-based movement programme based on natural motor patterns.
The class concept was launched at Leisure Industry Week 2014.
ZUU
ZUU is the Australian-born fitness concept based on primal movements. Designed by expert in human movement Nathan Helberg, it combines high-intensity interval training with exercises grounded in seven natural human movements: push, pull, bend, twist, squat, lunge and locomotion.
The full-body workout has been designed to develop mobility, agility, flexibility and cardiovascular endurance while strengthening muscles, joints, tendons, ligaments and fascia – not to mention exercisers can burn up to 600 calories in 30 minutes.
ZUU has over 100 unique moves, with each one working the aerobic and anaerobic energy systems and named after the animal that inspired it: Gorillas, Bears, Iguanas and Frogs.
Helberg says: “Before ZUU, I was fit and strong but only in singular movements. When I tried exercises that worked multiple muscle groups, I found my joints were weak. I developed a more functional style of training that didn’t involve weights or machines, but used body weight to improve the range of motion and overall strength. The results were incredible.”
The concept was launched at Virgin Active clubs in the UK in April 2014.
